RockFit | Training with Rock Cox

Jerk Ladders Workout

Here is a fun ladder workout with a great full-body movement the clean and jerk.  After you climb the ladders to the top there will be a reward with some one minute timed exercises.  

Warm-Up (10 min)

H2H Swings – 10 reps

T-push ups – 5 reps

Goblet Squats – 5 reps

Snatch – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (Ladder)

Clean and Jerk – 2, 4, 6, 8, 10 , 12 reps each side

Do 2 reps each side then rest, then do 4 reps each side then rest, repeat this process until you get to 12 reps.

Part B (3 Rounds)

One Arm Swings – 1 min each side

Push ups – 1 min

Goblet Squats – 1 min

Burpees – 1 min

Do 3 rounds of each rest 60 sec or less between exercises, rest as needed between rounds.

Enter your email and get access to more workouts and information about increasing your performance and living a better life.

Trackback from your site.